Blast 450 calories in 30 minutes with this hardcore HIIT workout

With this intense session, you'll do 30 moves in 30 minutes to torch fat and build practical muscle

Woman training hard
(Image credit: Getty Images)

High Intensity Interval Training (HIIT) is one of the most effective forms of workout. The short sessions are designed to elevate your heart rate and burn fat, continuing hours after you've finished.

Most HIIT workouts are equipment-free, too, so you can do them wherever you are. All you need is a set of the best cross training shoes for support throughout the routine.

Sessions typically last between 10 and 20 minutes, so it's easy to schedule into your day. But after doing several classes, you're looking for a longer, more intense option. 

Fortunately, this session from fitness YouTubers Tiff x Dan is designed to train your whole body hard for 30 minutes, burning more than 450 calories in a single workout. 

Watch Tiff x Dan's 30-minute HIIT workout

This challenging HIIT workout includes an impressive 30 moves in 30 minutes, including cardio-focused exercises like burpees and high knees, through to lunges and planks. You'll do each move for 40 seconds followed by a 20-second rest before moving on.

The routine ends with an ambitious three-move finisher, including a Superman hold, burpees, and chest-to-floor burpees. To close out the circuit, you'll do each for 30 seconds with no break. 

By the time the cooldown is over, you'll feel exhausted. But, HIIT workouts are incredibly efficient, so you pack all of this fat-burning, muscle-build training into just half an hour, then go about your day (even if your legs do feel slightly wobbly!).

While HIIT workouts often include bodyweight moves and sometimes recommend adding free weights into the mix, they primarily focus on developing cardio performance by keeping your heart rate raised.

Use these chest workouts at home to add strength training to your routine to balance things out. These moves target your chest, but they also help build a more muscular back, shoulders, arms, and core too. 

Whether your goal is to build bigger arms with a 15-minute dumbbell routine or you want to add resistance for cardio moves and HIIT workouts, it's worth investing in a set of the best adjustable dumbbells

These space-saving weights combine several dumbbells into one, allowing you to quickly adjust the load between moves, sets, or workouts. As you can change the weight, they're a great companion as you get stronger too. 

James is a London-based journalist and Staff Writer at Fit&Well. He has over five years experience in fitness tech, including time spent as the Buyer’s Guide Editor and Staff Writer at technology publication MakeUseOf. In 2014 he was diagnosed with a chronic health condition, which spurred his interest in health, fitness, and lifestyle management.


In the years since, he has become a devoted meditator, experimented with workout styles and exercises, and used various gadgets to monitor his health. In recent times, James has been absorbed by the intersection between mental health, fitness, sustainability, and environmentalism. When not concerning himself with health and technology, James can be found excitedly checking out each week’s New Music Friday releases.